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CrossFit Gym 1-29-16

28
Jan

CrossFit Gym 1-29-16

CrossFit Gym

Fitness

Performance

4 Rounds Not For Time: Every 3 Minutes for 12 Minutes
8 RDL’s 4011 4 Hang Squat Snatches
8 Strict or Weighted Pull Ups (Band assisted is allowed) *work to the days heavy
8 Dips Every 3 Minutes for 24 Minutes
  Snatch 70%/2, 75%/1, 80/1, 85/1, 90/1, 90-95/1×3
Perform 8 Rounds of the following for Reps + Calories:  
30 Seconds of Row or Assault Bike Back Squat 60%/5, 70%/4, 80%/4, 85%/2, 90%/1
15 Seconds Rest  
30 Seconds of Push Ups Alternating Exercises on the Minute for 24 Minutes
15 Seconds Rest Row 200/150 Meters
30 Seconds of Sit Ups 10 Strict Pull Ups
15 Seconds Rest 10 Meter Handstand Walk
30 seconds of Inverted Row (Supinated)  
15 Seconds Rest  
   
Extra: Extra:
Jog 1 Mile Jog 1 Mile
5x 400 Meter Run 5x 400 Meter Run
2 Minutes Rest in Between Sets 2 Minutes Rest in Between Sets
Jog 1 Mile Jog 1 Mile